Goji Berry vs. Olives
Nutrition comparison of Goji Berry and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and olives:
- Both olives and goji berry are high in calcium, calories and iron.
- Goji berry is an excellent source of Vitamin C, dietary fiber and protein.
- Olive has more Vitamin B6.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and goji berry are high in calories. Goji berry has 201% more calories than olive - olive has 116 calories per 100 grams and goji berry has 349 calories.
For macronutrient ratios, goji berry is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Goji berry has a macronutrient ratio of 16:84:0 and for olives, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Olives | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 84% | 19% |
| Fat | ~ | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and olive has 92% less carbohydrates than goji berry - olive has 6g of total carbs per 100 grams and goji berry has 77.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 713% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and goji berry has 13g of dietary fiber.
sugar
Goji berry is high in sugar and olive has less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Goji berry is an excellent source of protein and it has 15 times more protein than olive - olive has 0.84g of protein per 100 grams and goji berry has 14.3g of protein.
Fat
saturated fat
Goji berry has less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has 52 times more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and goji berry has 48.4mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than goji berry - olive has 17ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Olive has more Vitamin E than goji berry - olive has 1.7mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Olives and goji berry contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Olive has more Vitamin B6.
| Goji Berry | Olives | |
|---|---|---|
| Thiamin | ~ | 0.003 MG |
| Niacin | ~ | 0.037 MG |
| Pantothenic acid | ~ | 0.015 MG |
| Vitamin B6 | ~ | 0.009 MG |
Minerals
calcium
Both olives and goji berry are high in calcium. Goji berry has 116% more calcium than olive - olive has 88mg of calcium per 100 grams and goji berry has 190mg of calcium.
iron
Both olives and goji berry are high in iron. Goji berry has a little more iron (8%) than olive by weight - olive has 6.3mg of iron per 100 grams and goji berry has 6.8mg of iron.
potassium
Olives and goji berry contain similar amounts of potassium - olive has 8mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Olives (Olives, ripe, canned (small-extra large)) .
Goji Berry g
()
|
Daily Values (%) |
Olives g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or goji berry contain more calories in 100 grams?Both olives and goji berry are high in calories. Goji berry has 200% more calories than olive - olive has 116 calories in 100g and goji berry has 349 calories.
Does olives or goji berry have more carbohydrates?
By weight, goji berry is high in carbohydrates and olive has 90% fewer carbohydrates than goji berry - olive has 6g of carbs for 100g and goji berry has 77.1g of carbohydrates.
Does olives or goji berry contain more calcium?
Both olives and goji berry are high in calcium. Goji berry has 120% more calcium than olive - olive has 88mg of calcium in 100 grams and goji berry has 190mg of calcium.
Does olives or goji berry contain more iron?
Both olives and goji berry are high in iron. Goji berry has a little more iron ( 10%) than olive by weight - olive has 6.3mg of iron in 100 grams and goji berry has 6.8mg of iron.